RECOVERY TIPS: GET BACK ON TRACK AFTER A WORKOUT INJURY
RECOVERY TIPS: GET BACK ON TRACK AFTER A WORKOUT INJURY
Staying active is a top priority for many Americans. According to the CDC, 46.9% of adults meet the Physical Activity Guidelines for aerobic physical activity, while 24.2% meet both aerobic and muscle-strengthening guidelines.
Whichever workout you choose, there are always chances of sustaining injuries. You may overexert yourself, fall while running, or drop a weight on your foot at the gym.
Dealing with a workout injury can be both frustrating and disheartening, especially when you're eager to get back to your fitness routine. Fortunately, quick recovery is possible, but it requires balancing healing and maintaining your fitness levels. In this article, we'll share practical tips to help you get back on track after workout injuries.
SET YOUR GOAL TO KEEP MOVING
Its key to think of exercise as simply staying active, even when you're injured. Set a goal like "being active for 30 minutes daily despite the injury." This mindset can alleviate the pressure to 'exercise' or 'work out.' By consistently 'moving' for 30 minutes each day, you can meet your physical activity recommendations. You can also break it down into smaller segments that add up to 30 minutes.
BODY AWARENESS: THE IMPORTANCE OF LISTENING TO YOUR BODY
For athletes, recovery goes beyond simply healing tissues. It's also about regaining fitness, strength, endurance, and kinesthetic awareness. Kinesthetic awareness is the ability to sense the position and movement of your limbs in space, like ensuring your foot is properly aligned and ready for landing during jumping activities. After an injury, the affected limb is often immobilized, which can lead to significant muscle atrophy and weakness due to lack of use. It's a classic case of "use it or lose it."
Pay attention to your body's signals before starting your daily workouts. Look out for signs such as low energy levels, aches, discomfort, or stiffness, as they could indicate the onset of an injury. Similarly, it's crucial to listen to your body's cues while recovering from a workout injury.
If you feel pain during any physical activity, don't ignore these warning signs. ‘Pushing through’ the pain can lead to setbacks or new injuries. Prioritize your body's feedback during the recovery process. Avoid activities that cause pain or discomfort.
Monitor the injured area for swelling or stiffness, as these are signs to STOP. Be patient with yourself, as recovery takes time and doesn't happen overnight.
HOW LONG DOES IT TAKE TO RECOVER FROM A WORKOUT INJURY?
Typically, most workout injuries typically heal within 4-6 weeks and often improve on their own. However, if the injury doesn't show signs of improvement after a couple of weeks, it's advisable to consult a specialist like a physiotherapist or osteotherapist. Returning to your fitness routine too quickly can worsen the injury, so it's essential to avoid rushing the process.
CONSULT A HEALTHCARE PROFESSIONAL
Even if you feel better after some rest and first aid, do not take your recovery for granted. It is essential to consult your healthcare provider before resuming any physical activity. A professional can evaluate your injury and provide a personalized recovery plan, including guidance on when to restart your training program.
Seeing a physical therapist can be beneficial, as they can guide you through specific exercises to alleviate pain and tension, ensuring that you do not overstrain the injured area. Additionally, a massage therapist or acupuncturist may help improve circulation and accelerate healing. Adhere to the recovery plan and schedule regular follow-ups to monitor your progress.
PAIN MANAGEMENT: RISKS AND ALTERNATIVES
Severe pain resulting from a workout injury often necessitates the use of painkillers. According to an NIH study, many athletes rely on analgesics to manage their pain, with prevalence rates varying from 2.8% among professional tennis players to 54.2% among professional soccer players. Analgesics can also assist ordinary individuals in coping with workout injuries.
Patients undergoing orthopedic surgeries may be prescribed opioids for pain management. However, prolonged use carries the risk of developing opioid addiction. Medications like Suboxone can help manage this dependence, but they come with significant side effects. According to TorHoerman Law, the acidic nature of Suboxone can cause severe dental damage and decay.
The extent of harm is evident from the numerous lawsuits filed against the manufacturer, Indivior, by users claiming they were not adequately warned about the medication's potential side effects.
For those recovering from workout injuries, reducing reliance on painkillers is highly advisable. Instead, consider holistic remedies to avoid the risk of developing a dependency on painkillers.
Painkillers, whether prescription or over-the-counter, can provide relief but are not suitable for long-term use. Excessive and prolonged consumption may lead to side effects such as kidney problems, dependency, and increased tolerance. They should be used only under medical supervision and discontinued after a certain period.
CONSULT A HEALTH PROFESSIONAL
Even if you feel better after some rest and first aid, do not take things for granted. You must see your healthcare provider before resuming any physical activity. An expert can assess your injury and provide a tailored recovery plan. They may also advise when it is time to restart your training program. Seeing a physical therapist is a good idea as they can guide you through specific exercises to alleviate pain and tension. Moreover, they ensure that you do not overstrain the injured area. A massage therapist or acupuncturist may help promote circulation and accelerate healing. Follow the recovery plan and schedule regular follow-ups to monitor progress.
BEGIN SLOWLY AND GRADUALLY AMP UP THE INTENSITY
According to Verywell Fit, staying active during recovery can accelerate the healing process. However, it is crucial not to stress the injured area until you have fully recovered. Consider trying new workouts that do not strain your body. For instance, if you have a sprained ankle, you can focus on exercising your arms and shoulders.
Once you are cleared to exercise again, start at a reduced intensity. Beginning at around 50% of your usual effort is recommended. Gradually increase your pace as your body readjusts to your exercise routine. This approach helps prevent reinjury and allows other muscles that may have weakened during inactivity to regain strength.
Low-impact activities like walking or swimming are excellent ways to get back on track. Avoid high-impact sports until you have regained sufficient strength.